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Thursday, January 26, 2017

26
Jan

Thursday, January 26, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 1000m Row
  • 20 Burpee Pull Ups
  • 40 Overhead Walking Lunge
  • 60 Plate Ground to Overhead
  • 80 Sit Up
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 1000m Row
  • 20 Burpee Pull Ups
  • 40 Overhead Walking Lunge
  • 60 Plate Ground to Overhead
  • 80 Sit Up
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
 

EMOM x 6 Sets

  • Minute 1 = 1-3 Ring Muscle Up/Chest to Ring Pull Ups/Transitions
  • Minute 2 = 1-3 Bar Muscle Up/Chest to Bar Pull Up
  • Minute 3 = 3-6 Handstand Push Ups
  • Minute 4 = 4-7 Toe to Bar
Additional:
  • 10 Minutes Mobility

 

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